Japanese diet

The Japanese diet for weight loss, which will be discussed below (often referred to in the circle of supporters of various diets - "Japanese woman"), does not directly belong to the Land of the Rising Sun, but represents a certain diet for men. women that allow you to cleanse your body of excess fat quickly and relatively cheaply. Predicted weight loss by following a strict diet for 2 weeks varies between 6-8 kilograms.

The essence and principles of the Japanese diet

The mechanism of weight loss in the Japanese diet is based primarily on the restriction of caloric intake in the human body, especially from fatty, high-carbohydrate and salty foods. For this reason, the Japanese diet can be safely classified asunsaltedandproteindiets. In addition to the effects of weight loss, the goal of the Japanese diet is alsodetoxificationto normalize allmetabolicchanges in the body and digestive system. Simply put - the restoration of an adequate metabolism.

In addition to the psychological attitude after pre-training your body, you should start such a "strict" diet in the previous week, which requires you to give up potentially harmful foods (sweets, fast food, smoked meat, salty foods, etc. ) and reduce the size of portions consumed.

Varieties

Today, there are three options for the Japanese diet, which differ only in the number of days to follow this diet (7; 13 or 14) and therefore the amount of pounds lost.

7-Day Japanese Diet

When choosing this type of diet, a nutritious diet is calculated for only 7 days, and during this period it is possible to lose 2-3 kilograms of weight. The recommended menu for the week is an unambiguous and rigorous plan for the use of acceptable foods for them at a specific time of day, and does not allow for any changes, either in terms of changing the dishes or their rotation. It should be noted that the opinions of some nutritionists on this version of the Japanese diet show the lack of such a period for the full effectiveness of weight loss, because in their opinion, in the first week of the diet only the body adapted to a reduced diet.

14-day Japanese diet

A two-week or 14-day unsalted Japanese diet is considered optimal for complete weight loss. Reviews on the productivity of this diet choice show the end result of strict implementation, ranging from minus 6-8 kilograms of body fat. As in the previous case, the 14-day Japanese diet menu is definitely adjusted and does not tolerate any deviations. All recommended foods should be eaten at the appointed time of the day and on a certain day of the week.

Japanese diet 13 days

The menu of the 13-day Japanese diet completely repeats the above-mentioned diet regime and differs from it only by not following a sharply cut diet for the last 24 hours. Japan's 13-day salt-free diet, which is the same as the longer version in terms of weight loss effectiveness, should also be followed within all the guidelines set out in advance to get the recommended food.

Approved products

The foods allowed for any Japanese diet are severely restricted, and the following foods are allowed:

  • eggs and chicken fillets (cleaned and degreased poultry breast);
  • fish fillets (preferably from lean sea fish);
  • lean beef;
  • rye bread (or crackers);
  • some vegetables (including cabbage, squash, carrots, eggplant);
  • unsweetened fruits (with compulsory use of lemon, except grapes and bananas);
  • olive oil (for cooking meat dishes and seasoning vegetable salads);
  • natural tomato juice;
  • low-fat kefir;
  • real green tea (leaf) and coffee (ground or grain);
  • still mineral or purified water.

Table of Permitted Products

Proteins, g Fat, g Carbohydrates, g Calories, kcal

Vegetables and herbs

eggplant 1, 2 0, 1 4. 5 24
pumpkin 0. 6 0. 3 4. 6 24
cabbage 1. 8 0, 1 4. 7 27
carrots 1, 3 0, 1 6. 9 32

Fruit

pineapple 0. 4 0. 2 10. 6 49
orange 0. 9 0. 2 8, 1 36
pear 0. 4 0. 3 10. 9 42
kiwi 1. 0 0. 6 10. 3 48
lemon 0. 9 0, 1 3. 0 16
pomelo 0. 6 0. 2 6. 7 32
apple 0. 4 0. 4 9. 8 47

Bakery products

rye crackers 16. 0 1. 0 70. 0 336
rye bread 6. 6 1, 2 34. 2 165
rye bread 11. 0 2. 7 58. 0 310

Dairy products

kefir 1% 2. 8 1. 0 4. 0 40

Meat products

beef 18. 9 19. 4 0, 0 187

Bird

chicken fillet 23, 1 1, 2 0, 0 110

Eggs

chicken eggs 12. 7 10. 9 0. 7 157

Fish and seafood

blue bleach 16. 1 0. 9 - 72
cod 17, 7 0. 7 - 78
hack 16. 6 2. 2 0, 0 86

Fats and oils

olive oil 0, 0 99. 8 0, 0 898

Non-alcoholic beverages

mineral water 0, 0 0, 0 0, 0 -
coffee 0. 2 0, 0 0. 3 2
green tea 0, 0 0, 0 0, 0 -

Juices and compotes

tomato juice 1, 1 0. 2 3. 8 21
* Information is displayed for 100 g of product

Limited or partially limited products

Due to the strict restriction of substances allowed for consumption, the list of prohibited foods seems more effective, and includes, first of all:

  • salt and its products;
  • sugar and all kinds of sweets;
  • all fast food related products;
  • fatty meat of animals, fish and birds;
  • smoked meat and pickles;
  • all kinds of flour products;
  • any semi-finished products and preservatives;
  • marinades, sauces, cakes;
  • fatty dairy products;
  • sweet plant nectars and compotes;
  • starchy vegetables and cereals;
  • cheese and sausage products;
  • carbonated and alcoholic beverages.

Prohibited Products Table

For the sake of
Proteins, g Fat, g Carbohydrates, g Calories, kcal

Fruit

banana 1. 5 0. 2 21. 8 95
cherry 0. 8 0. 5 11. 3 52
figs 0. 7 0. 2 13, 7 49
lychee 0. 8 0. 3 14. 4 65
tangerine 0. 8 0. 2 7. 5 33
date 0. 5 0. 3 15. 3 66
cherry 1, 1 0. 4 11. 5 50

Hazelnuts and Dried Fruits

raisins 2. 9 0. 6 66. 0 264
dried apricots 5. 2 0. 3 51. 0 215
black plum 2, 3 0. 7 57. 5 231

Cereals and grains

irmik 3. 0 3. 2 15. 3 98
millet porridge 4. 7 1. 1 26, 1 135

Flour and pasta

wheat flour 9. 2 1, 2 74. 9 342
pasta 10. 4 1, 1 69, 7 337
noodles 12. 0 3. 7 60, 1 322
spaghetti 10. 4 1, 1 71. 5 344
paste 10. 0 1, 1 71. 5 344
pancake 6, 1 12. 3 26. 0 233
meatballs 7. 6 2, 3 18, 7 155
pancake 6, 3 7. 3 51. 4 294

Confectionery

cem 0. 3 0, 1 56. 0 238
marshmallow 0. 8 0, 0 78. 5 304
confetti 4. 3 19. 8 67. 5 453
privacy 0. 9 0. 2 40. 3 183
marshmallow 0. 5 0, 0 80. 8 310
cookies 7. 5 11. 8 74. 9 417

Ice cream

ice cream 3. 7 6. 9 22, 1 189

Cakes

cake 4. 4 23. 4 45. 2 407

Chocolate

chocolate 5. 4 35. 3 56. 5 544

Dairy products

milk% 4, 5% 3. 1 4. 5 4. 7 72
coconut milk 1. 8 14. 9 2. 7 152
condensed milk 7. 2 8. 5 56. 0 320
soy milk 3. 3 1. 8 5. 7 54
cream 35% (fat) 2. 5 35. 0 3. 0 337
sour cream% 40 (fat) 2. 4 40. 0 2. 6 381
fruit yogurt% 3. 2 5. 0 3. 2 8. 5 85

Meat products

pork 16. 0 21. 6 0, 0 259
lard 2. 4 89. 0 0, 0 797
lamb 15. 6 16. 3 0, 0 209
bacon 23. 0 45. 0 0, 0 500
also 22. 6 20. 9 0, 0 279
cutlets 16. 6 20. 0 11. 8 282
steak 27. 8 29. 6 1. 7 384

Sausages

baked sausage 13, 7 22. 8 0, 0 260
smoked sausage 28. 2 27. 5 0, 0 360
p / smoked sausage 16. 2 44. 6 0, 0 466
with sausage / dried 24, 1 38. 3 1. 0 455
/ sausage with sausage 9. 9 63. 2 0. 3 608
liver sausage 14. 4 28. 5 2. 2 326
sausage 10. 1 31. 6 1. 9 332
sausage 12. 3 25. 3 0, 0 277
climb 10. 0 33. 0 0, 0 337

Bird

fried chicken 26. 0 12. 0 0, 0 210
fried chicken liver 30. 8 8. 9 2. 0 210
smoked chicken wings 29. 9 19. 5 0, 0 290
smoked chicken legs 10. 0 20. 0 0, 0 220
roasted turkey 28. 0 6. 0 - 165
roasted gas 22. 9 58. 8 - 620

Alcoholic beverages

absinthe 0, 0 0, 0 8. 8 171
brand 0, 0 0, 0 0. 5 225
honey wine 0, 0 0, 0 21. 3 71
whiskey 0, 0 0, 0 0. 4 235
vodka 0, 0 0, 0 0, 1 235
jin 0, 0 0, 0 0, 0 220
cognac 0, 0 0, 0 0, 1 239
liqueur 0. 3 1, 1 17. 2 242
beer 0. 3 0, 0 4. 6 42
rom 0, 0 0, 0 0, 0 220
0. 5 0, 0 5. 0 134
tequila 1. 4 0. 3 24. 0 231
champagne 0. 2 0, 0 5. 0 88

Juices and compotes

banana juice 0, 0 0, 0 12. 0 48
cherry compote 0. 6 0, 0 24. 5 99
cherry juice 0. 7 0, 0 10. 2 47
pomegranate juice 0. 3 0, 0 14. 5 64
jelly 0. 2 0, 0 16. 7 68
tangerine juice 0. 8 0. 3 8, 1 36
apple nectar 0, 1 0, 0 10. 0 41
* Information is displayed for 100 g of product

Sample Menu

Below is a detailed Japanese diet menu plan that can be followed for 7-14 days.

First (eighth) day

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. ).
Lunch
  • cabbage cooked in olive oil;
  • 2 boiled chicken eggs;
  • a glass of homemade tomato juice.
Food
  • 200 grams of cooked or boiled fish fillet.

The second (ninth) day

Breakfast
  • a cup of natural coffee without any additives (cream, sugar, etc. );
  • a slice of rye bread or kruton.
Lunch
  • cabbage cooked in olive oil;
  • 100 grams of cooked or boiled fish fillets.
Food
  • 100 grams of cooked or boiled beef;
  • a glass of low-fat kefir.

Third (tenth) day

Breakfast
  • a cup of natural coffee without any additives (cream, sugar, etc. );
  • a slice of rye bread or kruton.
Lunch
  • Eggplant / pumpkin stew cooked in olive oil.
Food
  • raw cabbage salad topped with a little olive oil;
  • 2 boiled chicken eggs;
  • 200 grams of cooked or boiled beef.

Fourth (eleventh) day

Breakfast
  • raw carrots (whole or grated);
  • freshly squeezed lemon juice.
Lunch
  • 200 grams of cooked or boiled fish fillet;
  • a glass of homemade tomato juice.
Food
  • Any number of your favorite delicious fruits.

Fifth (twelfth) day

Breakfast
  • raw carrots (whole or grated);
  • freshly squeezed lemon juice.
Lunch
  • 200 grams of boiled fish fillet;
  • a glass of homemade tomato juice.
Food
  • Any number of your favorite delicious fruits.

Sixth (thirteenth) day

Breakfast
  • A cup of natural coffee without any additives (cream, sugar, etc. ).
Lunch
  • 500 grams of boiled chicken fillet;
  • Salad of raw carrots and cabbage, experiment with a little olive oil.
Food
  • 2 boiled chicken eggs;
  • Seasoned, grated carrot salad with a little olive oil.

Seventh (fourteenth) day

Breakfast
  • a glass of natural green tea without any additives (cream, sugar, etc. ).
Lunch
  • 200 grams of cooked or boiled beef.
Food
  • Lunch menu for any day of the week except 3 nights.

To clarify the described menu of the Japanese diet, you can use a schematic photo of the calculated meal schedule for 7 days.

Japanese cuisine, recipes for weight loss

In the following article, we will look at some recipes of Japanese cuisine that may be useful in the fight against extra pounds or maintaining the existing weight at the required level, although not included in the menu of the diet described.

Seafood Soup

seafood soup

Required items:

  • purified water - 1 l;
  • rice porridge - 1 tbsp. l. ;
  • seafood cocktail (of your choice) - 200 g;
  • sea lean fish fillet - 100 g;
  • medium carrot - 1 piece;
  • green beans - 150-200 g;
  • soy sauce - 1 teaspoon;
  • greens - to taste;
  • is ​​the minimum amount of pepper / salt.

Rinse the rice crumbs thoroughly (you can replace the rice with Japanese noodles if you like), place in a bowl of water and bring to a slight boil, then add the fish fillets to the boiling water and cook over low heat.

At this point, lightly fry the seafood in the pan (about 2 minutes). Finely chop the carrots and green beans and add to the pan with the soy sauce, salt and pepper. After 7 minutes, add the seafood to the next soup, bring the water to a boil and turn off the oven. When serving, garnish the soup with your favorite herbs.

Shrimp rice noodles

Required items:

  • funkshose (rice noodles) - 100 g;
  • large red bell pepper - 1 piece;
  • peeled boiled shrimp - 250-300 g;
  • onion - 3-4 pieces. ;
  • cilantro - 25-30 q;
  • soy sauce - 1 teaspoon;
  • garlic - 2 cloves;
  • sesame oil - 2-3 tablespoons. ;
  • curry powder - 2 teaspoons;
  • lemon juice - 2 tablespoons.

Pour the funchoza with hot boiled water, infuse for a maximum of 10 minutes, then throw the noodles in a colander (do not pour the remaining water). Peel an onion and pepper, grate it and cut the onion into thin half-rings and the pepper into small strips.

Rinse the salad thoroughly and chop finely. Peel the garlic and chop with a knife or garlic. Mix 3 tablespoons in a saucepan. l. Funchose, curry, soy sauce, 2/3 chopped coriander, lemon juice, chopped garlic and remaining water from sesame oil. Place the pan on a low heat and cook the marinade for about 3 minutes, stirring occasionally.

Chop the fungus into a bowl and place in a salad bowl. Add the pre-cooked shrimp, chopped peppers, onion and the rest of the cilantro. Mix all ingredients thoroughly and season with marinade.

Japanese omelet

Japanese omelet

Required items:

  • chicken eggs - 4 pieces;
  • beef bone - 100 g;
  • mayonnaise - 4 tablespoons. l. ;
  • tomatoes - 1 piece;
  • vegetable oil - 1 tablespoon. l. ;
  • Your favorite greens - to taste.

Wash the tomatoes and cut them into round or semicircular pieces. Cut the beef into thin slices and place the tomatoes and greens on a plate.

Whisk the eggs, add all the mayonnaise and continue beating until the liquid forms a homogeneous mass (the salinity of the mayonnaise is enough to eat, so you do not need to add salt).

Put the pan on a low heat, heat and add a little vegetable oil to the surface (the amount of fat should be kept to a minimum, as excess will spoil the taste of food).

Pour a thin layer (like pancakes) of whipped omelet mixture into the pan and immediately spread over the entire area. Fry a thin layer of omelet on one side for about 20-30 seconds and roll it into a kind of flat roll with a wooden spatula. Place the resulting roll on the edge of the bowl and spread the next omelet mass on it, dripping a small amount under the first roll. After 20-30 seconds, roll the second roll towards the first. Repeat the same procedure until all the liquid mass of the omelette is used up.

Transfer the resulting omelet rolls to a bowl of meat and tomatoes, cut them into slices suitable for you and serve.

Japanese style salad

Japanese style salad

Required items:

  • chicken eggs - 2 pieces;
  • rice - 200 g;
  • fresh tomatoes - 4 pieces;
  • parsley - 2 tablespoons. ;
  • fresh cucumbers - 2 pieces;
  • soy sauce - 2 tbsp. ;
  • lemon - 0, 5 pieces;
  • pepper / salt to taste.

Wash cucumbers, tomatoes and parsley. Cut the tops of the tomatoes and remove the seeds with a spoon. Cut one tomato into circles, the rest into small cubes, cut the cucumbers into the same cubes. Finely chop the parsley, put a couple of twigs to decorate.

Boil the rice in a little salted water and drain it through a strainer. Cook the boiled chicken eggs, cool and peel. Finely chop 1, 5 eggs and cut 0, 5 eggs into slices.

For a salad dressing, mix soy sauce with the juice of half a lemon and add pepper / salt.

Mix cooked rice, cucumber cubes, tomatoes and chopped eggs in a salad bowl. Pour the prepared dressing over the salad and mix gently. Garnish with egg slices, tomato circles and parsley sprigs.

Don't go on a diet

Naturally, during the period of adherence to the Japanese diet (especially the options prepared for 13 and 14 days), the human body becomes accustomed to a limited intake of food andmetabolismwork with low-calorie foods. The abrupt cessation of such a diet and the rapid return to previously consumed high-calorie foods can not only negate all the positive effects of weight loss, but also increase the amount of extra weight. For this reason, it is necessary to follow a kind of diet menu for at least a similar period, to ensure a gradual and accurate daily updating of the diet, before leaving the diet for a normal nutritious diet. The optimal duration of withdrawal from any diet for weight loss is twice as long as the diet itself, or at least equal to it in terms of time.

Contraindications

As any temporary regime of the Japanese diet is completely limited in terms of both the food itself and its caloric content, it is not recommended to apply it in the following cases:

  • pregnancy/ lactation;
  • ulcerativeorerosivegastrointestinal pathologies;
  • anykidney disease/liver;
  • anemiaconditions;
  • cholelithiasis;
  • infectious diseases;
  • severe cardiovascular pathologies;
  • hypovitaminosis;
  • diabetes;
  • arterial hypertension;
  • severe chronic pathologies;
  • gut;
  • in childhood and old age.

hints

Before embarking on a fairly "strict" Japanese diet, you should consult a dietitian, because this diet is not suitable for everyone.

When buying Japanese diet foods, make sure they are of good quality. For example, coffee, which is actively used in this diet, should be not only natural, but also first-class, because only such a drink contains the antioxidants needed to remove toxins from the body.

Beef and poultrybecause minerals,,vitaminsand moreIt is better to choose a home-made product. lack of other nutrients andhormonesandantibiotics. It is recommended to buy fresh sea fish when the quality is not in doubt. Both fruits and vegetables should be fresh and environmentally friendly.

Meat and fish dishes can be prepared in any way, in principle, throughout the Japanese diet, but it is better not to fry these products. You should choose olive oil from vegetable oils and then use the minimum amount.

In preparation for long-term options of the Japanese diet (13 or 14 days), of course, you should consider taking an additionalmineral and vitamin complexas a long-term use of low-calorie foods. , will create a deficiency of these substances necessary for the human body.

Japanese diet, reviews and results

First of all, in various forums dedicated to dietetics, the contradiction between the name of this diet and a completely non-oriental diet is discussed. As for the origin of this diet, various versions and hypotheses have been put forward, but no solution has been reached to address such inconsistencies. However, the main thing in any diet to lose weight is not its name, but its effectiveness in terms of weight loss, and in this sense, the reviews of dietitians in the Japanese diet and the comments given to it by nutritionists mostly agree with its positive assessment.

According to the majority of people who have experienced the productivity of this diet, following the "Japanese" range for only 7 days, shows significant positive results in terms of getting rid of excess fat, muscle mass remains unchanged. It is important to note that many positive reviews of the Japanese diet with photos of the results and recommendations are released by people of different weights. For one week of such a diet, the weight line varies between 3-5 kilograms, and if it is maintained in longer options (between 13 and 14 days), it is 5-8 kilograms. The review of the effectiveness of the Japanese diet for 14 days and 13 days in terms of weight loss is almost the same, and the reason for the emergence of a 13-day diet is most likely the desire to reduce such a strict diet for at least 24 hours.